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Sharp Health News

Healthier Irish stew (recipe)

March 17, 2017

Healthier Irish stew (recipe)

To celebrate Saint Patrick’s Day, we’ve ordered up a tasty, slow cooker Irish stew recipe that uses lean meat and replaces traditional potatoes with delicious root vegetables.

When making any stew, the challenge is in choosing the best cut of meat to result in a tender, flavorful and lean dish. For fork-tender bites, ideal lean meat choices are beef chuck (either chuck roast or chuck shoulder) or beef round (bottom round roast and top round roast).

“I enjoy using different vegetables in place of the more ordinary,” says Sharp Grossmont outpatient dietitian Ursula Ridens, a member of Sharp’s Nutrition Education and Counseling Program team. “The original recipe was easy to modify by using parsnips and rutabaga instead of potatoes, as well as using multi-colored carrots, resulting in a nourishing meal boasting fiber and antioxidants. This will definitely be a repeat recipe in my house.”

Healthy Slow Cooker Irish Beef Stew
In this healthier version, starchy potatoes are replaced with nutrient-packed root vegetables.
Yields 4 servings

Ingredients
1 pound chuck roast, fat trimmed and cut into 1-inch pieces
3 cloves garlic, minced
1 onion, chopped
2 orange carrots, peeled and sliced
2 purple carrots, peeled and sliced
1 medium rutabaga, peeled and cubed
2 large parsnips, peeled and cubed
2 celery stalks, diced
2 tablespoons flour (optional)
1 tablespoon cooking oil (optional)
2 tablespoons tomato paste
1 tablespoon low-sodium soy sauce
2 to 3 cups low-sodium beef broth
1/4 cup dark beer, such as a stout (optional)
1/4 cup red wine (optional)
1/4 teaspoon black pepper
Salt and black pepper, to season
2 bay leaves

Directions
Season beef with black pepper. As an optional step, you may toss meat with flour, heat a skillet with oil and sear meat until browned on the outside.

While meat is browning, mix tomato paste, soy sauce, beef stock, beer and red wine (if using) in slow cooker. Transfer meat (browned or not) to slow cooker. Add garlic, onion, carrots, rutabaga, parsnips, celery, bay leaves and black pepper.

Cook on low for 6 to 7 hours, or high for 3 to 4 hours, until meat is tender and falling apart. Remove bay leaves and season to taste with salt and pepper. Enjoy, and have a happy Saint Paddy’s Day!

Recipe adapted from Cooksmarts.

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